It’s Universal Children's Day on November 20th, which is a great opportunity to reflect on how we can help our kids grow and develop with good food and nutrition. Providing children with a balanced diet full of nutrient-dense foods is one of the best things we can do to help them thrive physically, mentally, and emotionally.
Of course, that’s not always possible, for a variety of reasons which we address below. First, though, let’s look at what we mean by a balanced, healthy diet for children.
The Foundation of Healthy Eating
A nutritious diet for children includes a variety of foods from all the major food groups:
Fruits and Vegetables: Aim to fill half your child's plate with colorful fruits and veggies at each meal. These provide essential vitamins, minerals, and fibre.
Whole Grains: Choose whole grain breads, pastas, and cereals over refined options to provide complex carbohydrates for sustained energy.
Lean Proteins: Include sources like chicken, fish, beans, eggs, and lean meats to support growth and development.
Dairy or Dairy Alternatives: Offer low-fat milk, yogurt, or fortified plant-based alternatives for calcium and vitamin D.
Healthy Fats: Incorporate sources like avocado, nuts, seeds, and olive oil in moderation.
Creating Positive Eating Habits
Children learn best when we lead by example. And when it comes to food and nutrition, that mindset can have benefits for the whole family!
Establishing healthy eating patterns early on can set children up for a lifetime of good nutrition. Some of these habits include:
Family mealtimes: Eat together as a family whenever possible. You can model good eating habits and help kids learn about fuelling their bodies in a healthy way.
Involve kids in food preparation: Most kids love to ‘help’ in the kitchen and giving them age-appropriate tasks makes it more likely they’ll learn to love healthy foods and try new things.
Keep it varied: Kids do well with routine, but they also love novelty! Keep it interesting by offering both ‘safe’ foods that are familiar and new foods that expose kids to a wide range of flavors and textures from an early age. It often takes a few goes before kids accept new foods, so keep trying if they don’t like something at first.
Avoid using food as a reward: Research suggests that using dessert or treats as a reward for eating your veggies can backfire and create unhealthy associations with certain foods. Set kids up for success by using non-food rewards where necessary.
Practice mindful eating: Help your kids to slow down and savour food. Give them a chance to pay attention to their hunger and fullness cues, then respect those cues instead of insisting they clear their plate or can’t possibly still be hungry. Building that connection early can help kids develop a healthy relationship with food and prevents overeating and food shaming.
Addressing Common Challenges
Even with the best intentions, parents often face obstacles when it comes to children's nutrition. These can include:
- Food scarcity
- Budget
- Selective eating habits
- Cultural or ethical dietary practices
- Food sensitivities and allergies
- Limited access to cooking and food storage spaces
- Busy schedules.
In such cases, a well-designed children’s multivitamin and mineral supplement, along with an omega-3 supplement, can help provide insurance that children are getting the nutrients they need every day.
Other strategies include:
- Continuing to offer a variety of foods without pressure
- Involving children in menu planning and grocery shopping
- Preparing ingredients, snacks, and meals in advance for busier days
- Having healthier to-go options on hand to avoid ‘junk’ food
- Talking to kids about how media and marketers manipulate them into unhealthy eating
- Helping kids develop healthy coping mechanisms for stress and big feelings that don’t involve emotional eating
- Celebrating your child’s cultural heritage through food, using traditional dishes and social gatherings.
Good nutrition does more than fuel a child’s physical growth. When children are well nourished, they are better able to learn, play, and mature emotionally. A well-fed kid is also far less likely to throw ‘hangry’ tantrums, have difficulty concentrating, and experience big mood swings and dysregulation.
As we celebrate Universal Children's Day, this is a good reminder that by prioritizing nutrition and creating a supportive food environment, we can truly help our kids thrive.